Fitness

A.  Back Squats – 5 x 10 w/2 min Rest

B.  4 Rounds AFAP

10 x Thrusters 

15 x Cal Row 

2 Min Rest 

Performance – Sport 

A1.  Front Squats – 3 x 5 w/30-60 Sec Rest 

A2.  Back Squats – 3 x 10 w/2 Min Rest 

B.  4 Rounds AFAP 

10 x Thrusters @ 95lb/65lb (Sport at 115lb/85lb) 

15 x Cal Row (Sport at 20 Cal) 

2 Min Rest 

Optional Accessory 

A.  Assault Bike 

10 Sets 

30 Sec at 90% 

30 Sec Rest 

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